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Zinc-rich foods

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Zinc plays a big role in your body, from wound healing to your perceptions of taste and smell to the synthesis of protein and DNA. The mineral can even affect your libido: Zinc aids the production of testosterone, a sex hormone. But the nutrient is most famous for its immune-boosting perks. It helps balance your body’s response to infection, preventing out-of-control inflammation, according to the findings of a Cell Reports study. And a 2013 review suggested it may even help treat a common cold.

Read on to learn how much zinc you needand how to get it.

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How much zinc do you need?

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The body doesn’t readily store zinc, so you need to get some every daybut only a small amount. The recommended daily allowance (RDA) is 8 mg per day for women. That number rises to 11 mg for pregnant women, and 12 mg for nursing mothers. Meanwhile, vegetarians may need to take in as much as 50% more than the RDAthe body absorbs less zinc from plant-based foods than from meat sources (a term called bioavailability).

Others at risk of deficiency: People who have had GI surgery (such as lap band) or who have digestive disorders like Crohn’s disease or ulcerative colitis.

To make sure you’re consuming enough of this crucial nutrient, enjoy more of these zinc-rich foods in your diet.

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Oysters

Other body benefits: These slippery bivalves also offer a dose of protein and heart-healthy omega-3 fatty acids. They're also rich in iron, a mineral needed to transport oxygen throughout the body.

Best ways to eat them: No matter how you have them, oysters are one of the best sources of zinc you can eat. We recommend them broiled with herbs and parmesan or tossed into a seafood chowder. They're also delicious raw with horseradish and mignonette sauce, but eat with cautionthey're a common cause of food poisoning.

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Beef (chuck roast)

Other body benefits: In addition to loads of protein (one serving provides about half of your daily need), beef is packed with B12, a vitamin that helps keep the body’s nerve and blood cells healthy. It also boasts the B vitamin riboflavin, which is thought to alleviate symptoms of PMS.

Best ways to eat it: Grind up the meat for hamburgers, roast it in the oven at 350 degrees, or slow cook a hearty beef stew. Eating lots of red meat is linked to an increased risk of diabetes, heart disease, and other health issues, so limit yourself to about one serving a week.

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Crab

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Zinc: 4.7 mg in 1 can blue crab meat

Other body benefits: A lean source of protein, crab meat also contains vitamins A, B, and C. It's also rich in magnesium, the powerhouse nutrient that helps your heart and muscles function properly, as well as phosphorous.

Best ways to eat it: Sprinkle crab meat into a tossed green salad, add it to a veggie stir-fry, or use it as a tasty sandwich filling.

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Chicken

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Zinc: 2.4 mg in 3 ounces of cooked dark meat

Other body benefits: A heaping serving of filling protein helps your body build more muscle. Chicken is also a good source B6, a nutrient necessary for estrogen metabolism and vital for normal brain function.

Best ways to eat it: The possibilities are practically endless. For a light, healthy meal, try curried chicken salad made with yogurt.

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Oatmeal

Zinc: 1.1 mg in a packet of instant

Other body benefits: This hearty breakfast staple comes with folate, fiber, and potassium, and can help reduce cholesterol levels.

Best ways to eat it: Add extra nutrition by topping your bowl with fruit (fresh is best, but frozen is fine too). For even more health perks, opt for traditional steel-cut oatmeal over the more processed instant kind.

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Kidney Beans

Other body benefits: Kidney beans contain both soluble and insoluble fiber, so they pull double-duty to keep your digestion running smoothly. And their combo of protein and fiber helps prevent blood sugar spikes.

Best ways to eat them: Slow-cook kidney beans with sausage and serve over rice for an easy, thrifty, and flavorful meal. Or whip up a red bean dip with yogurt, olive oil, and some cumin for a slimming snack.